Gym 2:
Today is our upper body and max weight lift
 
5-10min easy bike ride and Dynamic warm up.
 
Superset #1 4 rounds with 1 min rest
Weighted Crunch 20 reps (only core work for today since we focused on core in the Gym 1 but still need some core activation before heavy lift)
Seated box jump 2 reps but max height
 
Main lift 1
Iso rack pulls.  3 sec on 2 off 3 on 2 off 3 on.  5 rounds 2-3min rest
 
Superset #1 3 rounds with 1 min rest
Incline bench press 10 reps
Single Leg step ups 4 reps each leg
 
Main lift 2
Front box 
 
Front box squat 4 sets of 2 reps and max weight 3 min rest 
 
Bent over rows 3x10 reps
RDL’s 3x10 reps